Keto food database

Search by food name, category, or carbohydrate band to compare the source portion with the food's per-100 g composition.

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CategoryAll categoriesVegetablesFruitMeat, poultry & eggsPlant proteins & meat alternativesSeafoodDairy & alternativesNuts, seeds & legumesFats & condimentsGrains, starches & baked foodsBeverages & alcoholSnacks & sweets

Source-portion carb bandAll source-portion bandsHigher in listed portionLower in listed portionModerate in listed portion

Food detailAll detailsDairy-freeFat stapleMeat alternativeStarchy vegetable

Sort byFood nameNet carbs per 100 g

Showing 1–24 of 600 foods

Grains, starches & baked foods

Higher in listed portion

100% wild rice, cooked, no added fat

Is 100% wild rice keto?

cooked, no-added-fat

Listed USDA portion

1 cup, cooked

Net carbs in this portion

31.8 g

Total carbs

21.2 g per 100 g

Fiber

1.8 g per 100 g

Protein

4 g per 100 g

See keto answer & nutrition

Seafood

Higher in listed portion

Abalone

Is abalone keto?

Listed USDA portion

1 cup

Net carbs in this portion

10.1 g

Total carbs

7.5 g per 100 g

Fiber

0 g per 100 g

Protein

21.2 g per 100 g

See keto answer & nutrition

Snacks & sweets

Higher in listed portion

Air-popped popcorn with no butter added

Is air-popped popcorn with no butter added keto?

air-popped

Listed USDA portion

1 cup, unpopped, yields

Net carbs in this portion

85.2 g

Total carbs

77.5 g per 100 g

Fiber

14.4 g per 100 g

Protein

12.9 g per 100 g

See keto answer & nutrition

Vegetables

Lower in listed portion

Alfalfa sprouts, raw

Is alfalfa sprouts keto?

raw

Listed USDA portion

1 cup

Net carbs in this portion

0.1 g

Total carbs

2.1 g per 100 g

Fiber

1.9 g per 100 g

Protein

4 g per 100 g

See keto answer & nutrition

Dairy & alternatives

Lower in listed portion

Almond milk, unsweetened

Is almond milk keto?

unsweetened

• Dairy-free

Listed USDA portion

1 fl oz

Net carbs in this portion

0.1 g

Total carbs

0.3 g per 100 g

Fiber

0 g per 100 g

Protein

0.6 g per 100 g

See keto answer & nutrition

Fats & condiments

Lower in listed portion

Almond oil

Is almond oil keto?

Listed USDA portion

1 tablespoon

Net carbs in this portion

0 g

Total carbs

0 g per 100 g

Fiber

0 g per 100 g

Protein

0 g per 100 g

See keto answer & nutrition

Nuts, seeds & legumes

Higher in listed portion

Almond paste

Is almond paste keto?

Listed USDA portion

1 cup, well packed

Net carbs in this portion

97.6 g

Total carbs

47.8 g per 100 g

Fiber

4.8 g per 100 g

Protein

9 g per 100 g

See keto answer & nutrition

Seafood

Lower in listed portion

Anchovy

Is anchovy keto?

Fish, anchovy

Listed USDA portion

1 can

Net carbs in this portion

0 g

Total carbs

0 g per 100 g

Fiber

0 g per 100 g

Protein

28.9 g per 100 g

See keto answer & nutrition

Fruit

Higher in listed portion

Apple, dried

Is dried apple keto?

dried

Listed USDA portion

1 cup

Net carbs in this portion

51.5 g

Total carbs

65.9 g per 100 g

Fiber

8.7 g per 100 g

Protein

0.9 g per 100 g

See keto answer & nutrition

Fruit

Higher in listed portion

Apple, raw

Is apple keto?

raw

Listed USDA portion

1 cup

Net carbs in this portion

15.9 g

Total carbs

14.8 g per 100 g

Fiber

2.1 g per 100 g

Protein

0.2 g per 100 g

See keto answer & nutrition

Fruit

Higher in listed portion

Apricot, dried

Is dried apricot keto?

dried

Listed USDA portion

1 cup

Net carbs in this portion

88.5 g

Total carbs

62.6 g per 100 g

Fiber

7.3 g per 100 g

Protein

3.4 g per 100 g

See keto answer & nutrition

Fruit

Higher in listed portion

Apricot, raw

Is apricot keto?

raw

Listed USDA portion

1 cup

Net carbs in this portion

14.1 g

Total carbs

11.1 g per 100 g

Fiber

2 g per 100 g

Protein

1.4 g per 100 g

See keto answer & nutrition

Fruit

Moderate in listed portion

Asian pear, raw

Is Asian pear keto?

raw

Listed USDA portion

1 cup

Net carbs in this portion

8.8 g

Total carbs

10.6 g per 100 g

Fiber

3.6 g per 100 g

Protein

0.5 g per 100 g

See keto answer & nutrition

Vegetables

Lower in listed portion

Asparagus, canned, cooked, no added fat

Is canned asparagus keto?

canned, cooked, no-added-fat

Listed USDA portion

1 cup

Net carbs in this portion

2.1 g

Total carbs

2.5 g per 100 g

Fiber

1.6 g per 100 g

Protein

2.1 g per 100 g

See keto answer & nutrition

Vegetables

Lower in listed portion

Asparagus, fresh, cooked, no added fat

Is cooked asparagus keto?

fresh, cooked, no-added-fat

Listed USDA portion

1 cup

Net carbs in this portion

3.3 g

Total carbs

4.2 g per 100 g

Fiber

2.3 g per 100 g

Protein

2.4 g per 100 g

See keto answer & nutrition

Vegetables

Lower in listed portion

Asparagus, frozen, cooked, no added fat

Is frozen asparagus keto?

frozen, cooked, no-added-fat

Listed USDA portion

1 cup

Net carbs in this portion

0.6 g

Total carbs

1.9 g per 100 g

Fiber

1.6 g per 100 g

Protein

2.9 g per 100 g

See keto answer & nutrition

Vegetables

Lower in listed portion

Asparagus, raw

Is asparagus keto?

raw

Listed USDA portion

1 cup

Net carbs in this portion

2.4 g

Total carbs

3.9 g per 100 g

Fiber

2.1 g per 100 g

Protein

2.2 g per 100 g

See keto answer & nutrition

Fruit

Lower in listed portion

Avocado, raw

Is avocado keto?

raw

• Fat staple

Listed USDA portion

1 cup

Net carbs in this portion

2.7 g

Total carbs

8.5 g per 100 g

Fiber

6.7 g per 100 g

Protein

2 g per 100 g

See keto answer & nutrition

Meat, poultry & eggs

Lower in listed portion

Bacon bits

Is bacon bits keto?

Listed USDA portion

1 tablespoon

Net carbs in this portion

1.3 g

Total carbs

28.6 g per 100 g

Fiber

10.2 g per 100 g

Protein

32 g per 100 g

See keto answer & nutrition

Meat, poultry & eggs

Lower in listed portion

Bacon or side pork, fresh, cooked

Is bacon or side pork keto?

fresh, cooked

Listed USDA portion

1 medium slice (yield after cooking)

Net carbs in this portion

0.1 g

Total carbs

1.7 g per 100 g

Fiber

0 g per 100 g

Protein

33.9 g per 100 g

See keto answer & nutrition

Grains, starches & baked foods

Higher in listed portion

Bagel

Is bagel keto?

Listed USDA portion

1 small

Net carbs in this portion

35.1 g

Total carbs

52.4 g per 100 g

Fiber

1.6 g per 100 g

Protein

10.6 g per 100 g

See keto answer & nutrition

Grains, starches & baked foods

Higher in listed portion

Bagel, wheat

Is wheat bagel keto?

Listed USDA portion

1 small

Net carbs in this portion

30.9 g

Total carbs

48.9 g per 100 g

Fiber

4.1 g per 100 g

Protein

10.2 g per 100 g

See keto answer & nutrition

Grains, starches & baked foods

Higher in listed portion

Bagel, whole grain white

Is whole grain white bagel keto?

whole

Listed USDA portion

1 small

Net carbs in this portion

30.9 g

Total carbs

48.9 g per 100 g

Fiber

4.1 g per 100 g

Protein

10.2 g per 100 g

See keto answer & nutrition

Grains, starches & baked foods

Higher in listed portion

Bagel, whole wheat

Is whole wheat bagel keto?

whole

Listed USDA portion

1 small

Net carbs in this portion

30.9 g

Total carbs

48.9 g per 100 g

Fiber

4.1 g per 100 g

Protein

10.2 g per 100 g

See keto answer & nutrition

Every record is designed to start from food-composition data rather than marketing language. The directory makes the comparison practical by showing a listed source portion alongside a per-100 g reference, which lets you compare foods without treating that source measure as a typical or recommended serving.

Compare the food form and serving first, then use the source-recorded nutrient table—not a blanket allowed-or-forbidden rule.

Browse by food group first

If your question begins with a category rather than a single food, start here. Each hub explains why form and portion matter, then links to every source-backed record in that group.

Compare…	Start with…
Vegetables, including raw, cooked, canned, and starchy forms	Keto vegetables
Berries, avocado, whole, dried, and canned fruit	Keto fruit
Meat, poultry, eggs, and preparations	Meat, poultry & eggs
Tofu, textured vegetable protein, and meat alternatives	Plant proteins
Fish, shellfish, and prepared seafood	Seafood
Milk, cheese, yogurt, and alternatives	Dairy & alternatives
Nuts, seeds, beans, and legumes	Nuts, seeds & legumes
Oils, sauces, spreads, and condiments	Fats & condiments
Bread, grains, starches, pasta, and baked foods	Grains, starches & baked foods
Coffee, drinks, and alcohol	Beverages & alcohol
Sweets, chips, crackers, and snack foods	Snacks & sweets

Food record anatomy

1. 1Food form
2. 2Source portion
3. 3Per-100 g basis
4. 4Calculation boundary

How to read the database

Per 100 g is the common comparison basis; the reference serving is there to make the record usable in a kitchen or grocery aisle. Net carbohydrate is displayed as total carbohydrate minus dietary fiber for these records. It is an estimate for comparing food composition, not a regulated nutrient, a universal daily target, or a prediction that a person will remain in ketosis.

For packaged products, use the actual label and its jurisdiction. US, EU, and UK carbohydrate declarations do not use the same fiber convention, and sugar alcohols require a separately stated method. Our net carbs guide explains those limits; the net-carb calculator is for a label or portion you enter yourself.

Data method and scope

The database preserves the source food form, preparation description, data type, and FoodData Central identifier on the individual record. A raw food and its cooked version can have different water content, portion weights, and nutrient values, so they should not be treated as interchangeable. Missing values remain missing rather than being guessed.

The source-portion carb bands are a navigation aid based on the stated nutrient record and portion. They do not decide whether a food fits someone's meals, targets, health needs, or a medical ketogenic diet. For a broader meal-planning context, read the keto food list and everyday food choices.

Source

1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: data documentation and downloadable datasets. https://fdc.nal.usda.gov/data-documentation/, https://fdc.nal.usda.gov/download-datasets/

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Article history

1. September 9, 2026Moved the food finder to the first section and clarified the source-portion carb bands
2. August 24, 2026First published